The Secret to Unstoppable Sleep

Having trouble counting sheep? Well, based on a study done by Milieu Insight, you’ve been staying up late alongside more than half of the Philippine population. But to really get recharged for the day ahead, getting quality sleep should not be something to be slept on.  

The solution is simple: implementing good sleep hygiene. Simply put, sleep hygiene is a set of practices that eliminate habits leading to poor sleep. Think of it as some sort of pre-sleep ritual to make sure you catch a healthy amount of zzzs on a regular basis.  

But before we dive head-first into this bed of facts, let us first recap what happens to our body while we sleep. 

It's common knowledge that sleep reenergizes the body like a charger does to a cell phone, but did you know about its other amazing benefits? One is letting your brain store new information, imagine a reboot button for your thoughts. Cell repair and the release of toxins from the body also happen during this time.

These biological processes, among others, cement good sleep not simply as a nice-to-have, but a must-have. Now, there are a lot of factors that keep us awake at night. Let’s talk about those that are most common. 

You probably already know this but beverages like coffee, matcha, and tea—whether green or black—contain caffeine, which is a stimulant.  Unless you have plans on pulling an all-nighter, only have these during the day. Or switch to decaf at night! 

Alcohol is a tricky substance in relation to rest. On one hand, a small amount could induce light sleep, but on the other end, it could also affect your sleep cycle, stopping you from reaching a better quality of rest. Experts recommend avoiding alcohol consumption at least two hours before bedtime, so plan your party times accordingly. 

Here’s a fact to chew on: healthy sleep hygiene assumes that evening meals are considerably lighter and in smaller quantities compared to breakfast and lunch. This keeps your body from digestive discomforts that might wake you up prematurely to answer nature’s call. 

The devices we use daily can overstay their welcome when they reduce our chance of getting a good night's sleep. Our mobile phones, tablets, handheld gaming devices, and the like, emit light that our bodies might interpret as sunlight. This confusion unknowingly heightens our alertness, which is why experts advise refraining from using electronic gadgets two to three hours before bedtime. 

Sometimes, work or school can get in the way of our precious sleep, negatively affecting our body clocks. These interruptions put our bodies in a confused state, giving it a hard time distinguishing between when to be active and when to pipe down.

Now that you know the things to avoid, you can further simplify making positive choices for your sleep hygiene.

Create some distance between you and your alarm clock! When you’re forced to stand up to snooze off your morning alarm, you are prompting your body to stick to a particular wake-up schedule, which will benefit your sleep cycle in the long run. 

Whether it’s watching your favorite relaxing series, jamming to your tunes, or meditating, unwind your mind and body with a calming activity before bed—just be sure to keep your distance from the screens and to do it two to three hours before bedtime. 

A cozy bed free of clutter ensures a good night's sleep, especially with clean sheets and comfy pillows. You can even add some mood lighting if you have the necessary items.

This is a sure-fire way to have an easy time getting sleepy at the right hours of the night, so always make time for your choice of movement, whether it’s jogging, lifting weights, yoga, or the like.

Sleep care is self-care, so make sure you prioritize proper rest as much as possible. Think of it like investing in your body, preparing it for a brighter, happier tomorrow.